New Recipe

Knowing your Genetics
November 10, 2017
Winter Training Benefits
February 1, 2019

I always get a kick when gaining valuable knowledge from researching the foods and supplements that can benefit my health and fitness goals. I’ve certainly come to appreciate what they can offer my body in all training aspects, from energy and performance, to growth and repair.


The Recipe

This recipe was devised from exactly that: research put into practice. It’s easy to prep and make and only takes up 20minutes of your time. Quite simply peel and boil however much sweet potato you plan on using throughout the week. Wait for it to cool down. Then mix in both cottage cheese and beetroot. It sounds like an odd grouping together of ingredients so let me explain the method behind the madness!



I’ve always loved beetroot, but I love it even more now that I know about the effects it can have on cardiovascular performance. It’s now a staple part of my diet. Beetroot contains nitric oxide (NO) and it’s the nitric levels that relax our blood vessels, allowing them to widen. This results in better blood flow to tissues, and, in theory, better blood flow equals better performance.


Sweet Potato

Sweet potato contains over 13g less than the average portion size of white potato. This may not sound like much, but if it means preventing that uncomfortable bloating feeling then really it’s a no-brainer. It also supplies you with 2.3g of protein and satisfies carb cravings. If you get that feeling of never feeling satisfied it might be an idea to change up what carbs you eat.


Cottage Cheese

The main reason I put in cottage cheese in this recipe in the first place was because I’m not a huge fan of its taste and texture when eating it’s own. It just didn’t do it for me. But it’s a relatively healthy snack, so it’s worth trying to include it where you can.  The second and most important point is it’s nutritional value. You can get as much as 30g of protein in a typical serving (cup size), which is more than your standard protein shake. The protein it contains is casein, a slow digesting source of protein full of amino acids – perfect if you plan on training for longer extension periods. Better still it’s great before bed, where you have a long lasting measure of protein to stimulate recovery and growth while you sleep!

This recipe is suitable for anyone with any health and fitness goal.


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